These 10 High-Protein Vegetarian Meals Are So Satisfying

If you want to annoy a vegetarian or vegan, ask them how they get their protein. They’ll tell you that there are plenty of protein-rich foods that fit into plant-based diets, whether you choose to include items like eggs and dairy or not. By strategically using key ingredients like lentils, quinoa, and tofu, you can enjoy high-protein vegetarian meals that are full of color, flavor, and nutrients.

Plus, you don’t have to be a vegetarian to enjoy these plant-forward, protein-rich recipes. They’re so hearty and filling, they’re also perfect for meat eaters who just want to incorporate more veggie-rich meals. 

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You asked: Which vegetarian food is highest in protein?

There are many vegetarian foods that are rich in protein. Though many plant-based proteins are not complete — meaning they don’t have all 9 essential amino acids — by eating a wide variety, you can get what you need. Here are some plant-based foods with the most protein per serving:

• Tofu, 17 grams per 3.5 ounces
• Edamame, 18 grams per ⅔ cup
• Hemp seeds, 9 grams per ounce
• Tempeh, 20 grams per 3.5 ounces
• Lentils, 12 grams per ½ cup (cooked)
• Black beans, 8 grams per ½ cup (cooked)

Here are 10 high-protein vegetarian recipes; each has at least 15 grams per serving.

1. Brown Rice and Lentil Stir-Fry

This brown rice and lentil stir-fry is one of those meals you can turn to when you need something quick, tasty, and full of protein. Plus, you can customize it in a million ways, depending on what you have on hand — change up the vegetables, add an egg, drizzle on some sriracha. It’s fast and simple, yet also brings you 16 grams of protein.

Try this recipe from Lentil Loving Family.

2. Lentil and Mushroom Bolognese

Shake up pasta night with this hearty vegetarian version of bolognese, featuring lentils, mushrooms, red wine, tomatoes, and plenty of spices. Serve it over whole-grain pasta to bump up the fiber and nutrients even more, if you like. 

Try this recipe from Lazy Cat Kitchen.

3. Chickpea Spinach Curry

Put away the takeout menu and whip up this fragrant chickpea curry on those nights when you want something filling and comforting. All the ingredients are probably in your pantry already. Be sure to follow the step of toasting the spices — it just takes a couple of quick minutes, but it really bumps up the flavor.

Try this recipe from The Fiery Vegetarian.

4. 30-Minute Tempeh Stir-Fry

Tempeh, made from fermented soybeans, is packed with protein, but kind of plain on its own. That’s why this recipe is key: The glaze, made with chili-garlic sauce, peanut butter, ginger, and more, is loaded with flavor. Paired with sauteed vegetables and served over rice, with 23 grams of protein, it’ll become one of your go-tos. Bonus: The whole dish is ready in 30 minutes.

Try this recipe from Minimalist Baker.

5. Ricotta and Spinach Stuffed Pasta Shells

A warm, bubbly, cheesy baked pasta dish that’s also high in protein? This recipe is a crowd pleaser, and also has 19 grams of protein, plus plenty of nutrients from the spinach, onion, and garlic. Make the homemade sauce in the recipe if you have time, or skip a step and grab your favorite jarred sauce.

Try this recipe from Slimming Eats.

6. Quinoa Black Bean Salad

A quick grain salad makes a hearty, healthy meal — and using quinoa along with black beans gives this one 15 grams of protein per serving. You’ll want to put the zippy lime dressing on everything, so make a double batch.

Try this recipe from Foolproof Living.

7. Mushroom Tofu Scramble

Sure, you can enjoy this mushroom tofu scramble with spinach for breakfast —- but just like one made with eggs, it’s good any time of day. Switch up the vegetables and spices to give it a different flavor profile, if you like. Nutritional yeast adds a cheesy flavor and a shot of B vitamins.

Try this recipe from Resplendent Kitchen.

8. Lentil Kale Soup

Lentils are a protein and fiber powerhouse, so it’s no wonder that this classic soup has 18 grams of the former and 22 of the latter. The recipe makes 6 servings, so it’s perfect as a make-ahead meal. Grab some crusty bread to serve on the side, or soon it over rice.

Try this recipe from Cooking for My Soul.

9. Vegetarian Chili

Chili is one of those high-protein vegetarian meals that always makes sense — it’s warming in the fall and winter, yet also perfect for a get-together in warmer months. This one is loaded with veggies, along with pinto beans and corn, and, of course, chili powder, cumin, and other seasonings. It’s high in both protein and fiber, so it will keep you full for a while.

Try this recipe from Umami Girl.

10. Orange Tofu Edamame Stir-Fry

A tangy orange sauce infuses tofu, edamame, and bell peppers with flavor, and it’s so easy to make. Along with having 21 grams of protein, this is a quick and easy meal you can have on the table in 25 minutes. Add sliced scallions when you saute the peppers, if you like.

Try this recipe from Recipe Runner.

Read next: 11 Super Satisfying Low Carb Vegetarian Recipes